Schedule

WOD
No WOD available
Upcoming classes
  • CrossFitMonday, 9:00 am - 10:00 am
    0/15 spaces reserved.CrossFit: 9:00 AM
  • Open GymMonday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AM
  • Open GymMonday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PM
  • CrossFitMonday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PM
  • Open GymMonday, 5:30 pm - 6:30 pm
    OpenOpen Gym: 5:30 PM
  • CrossFitMonday, 6:30 pm - 7:30 pm
    0/14 spaces reserved.CrossFit: 6:30 PM
  • CrossFitMonday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitTuesday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AM
  • CrossFitTuesday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AM
  • Open GymTuesday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • Open GymTuesday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • CrossFitTuesday, 6:15 am - 7:15 am
    0/15 spaces reserved.CrossFit: 6:15 AM
  • Open GymTuesday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • Open GymTuesday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • CrossFitTuesday, 9:00 am - 10:00 am
    0/15 spaces reserved.CrossFit: 9:00 AM
  • Open GymTuesday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AM
  • Open GymTuesday, 4:00 pm - 4:30 pm
    OpenOpen Gym: 4:00 PM
  • CrossFitTuesday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PM
  • Open GymTuesday, 5:30 pm - 6:30 pm
    OpenOpen Gym: 5:30 PM
  • CrossFitTuesday, 6:30 pm - 7:30 pm
    0/15 spaces reserved.CrossFit: 6:30 PM
  • CrossFitTuesday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitWednesday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AM
  • CrossFitWednesday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AM
  • Open GymWednesday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • Open GymWednesday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • CrossFitWednesday, 6:15 am - 7:15 am
    0/15 spaces reserved.CrossFit: 6:15 AM
  • Open GymWednesday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • Open GymWednesday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • CrossFitWednesday, 9:00 am - 10:00 am
    0/15 spaces reserved.CrossFit: 9:00 AM
  • Open GymWednesday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AM
  • Open GymWednesday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PM
  • CrossFitWednesday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PM
  • Open GymWednesday, 5:30 pm - 6:30 pm
    OpenOpen Gym: 5:30 PM
  • CrossFitWednesday, 6:30 pm - 7:30 pm
    0/15 spaces reserved.CrossFit: 6:30 PM
  • CrossFitWednesday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitThursday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AM
  • CrossFitThursday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AM
  • Open GymThursday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • Open GymThursday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • CrossFitThursday, 6:15 am - 7:15 am
    0/15 spaces reserved.CrossFit: 6:15 AM
  • Open GymThursday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • Open GymThursday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • CrossFitThursday, 9:00 am - 10:00 am
    0/14 spaces reserved.CrossFit: 9:00 AM
  • Open GymThursday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AM
  • Open GymThursday, 4:00 pm - 4:30 pm
    OpenOpen Gym: 4:00 PM
  • CrossFitThursday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PM
  • Open GymThursday, 5:30 pm - 6:30 pm
    OpenOpen Gym: 5:30 PM
  • CrossFitThursday, 6:30 pm - 7:30 pm
    0/15 spaces reserved.CrossFit: 6:30 PM
  • CrossFitThursday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitFriday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AM
  • CrossFitFriday, 5:00 am - 6:00 am
    0/15 spaces reserved.CrossFit: 5:00 AM
  • Open GymFriday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • Open GymFriday, 6:00 am - 6:15 am
    OpenOpen Gym: 6:00 AM
  • CrossFitFriday, 6:15 am - 7:15 am
    0/15 spaces reserved.CrossFit: 6:15 AM
  • Open GymFriday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • Open GymFriday, 8:10 am - 9:00 am
    OpenOpen Gym: 8:10 AM
  • CrossFitFriday, 9:00 am - 10:00 am
    0/15 spaces reserved.CrossFit: 9:00 AM
  • Open GymFriday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AM
  • Open GymFriday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PM
  • CrossFitFriday, 4:30 pm - 5:30 pm
    0/15 spaces reserved.CrossFit: 4:30 PM
  • CrossFitFriday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitSaturday, 7:00 am - 8:00 am
    0/15 spaces reserved.CrossFit: 7:00 AM
  • CrossFitSaturday, 8:30 am - 9:30 am
    0/15 spaces reserved.CrossFit: 8:30 AM
  • Open GymSaturday, 9:30 am - 1:00 pm
    0/9 spaces reserved.Open Gym: 9:30 AM
  • Open GymSaturday, 9:30 am - 1:00 pm
    0/9 spaces reserved.Open Gym: 9:30 AM
  • CrossFitSaturday, 5:30 pm - 6:30 pm
    OpenHOME CrossFit- not open for class
WOD
WEEK 3:CrossFit - Mon, Jan 12
Warm-up

Banded Walks

2 Rounds

6 Grass Hopper Steps

2 Bear Roll Overs

10 Glute Bridge

4 two count pause cossack squat

Weightlifting
Back Squat (6@Bar,3,2,1, 6@77-79% 2 x 6@67-70%)

aim for about the same or small increase from last week if able but still complete all 6 reps per set

WOD
Metcon (Time)

4 Rounds (RX+5) - 11 min cap

4 Power Clean 115/75

6 Push Press

10 Back Rack Lunges

18 Sit Ups

24 Mt Climbers

Optional Extras
Strict Pull Up (In 4-5 sets accumulate 12-35 reps)
Snatch Grip Deadlift (3x5@ 110% of max snatch)